It’s amazing how just 6-8 minutes of breathing/meditating per day can change your entire system.

This week, I reviewed my average resting heart rate (this is why I purchased and wear a Fit Bit). It was no surprise that I found it to be significantly lower over these past two weeks. I am pretty certain that this can be attributed to my daily breathing/meditation routine and the fact that I am drinking more water. Taking in 6-8 glasses of water each day has been a difficult challenge. I have never been a big water drinker. But, the endeavor has had such dramatic and immediate effects on my overall health that I am sticking with it. My skin is less dry, I am digesting foods more easily and my mental state has been especially peaceful.

So now, I’m on to the final week of my July Challenge. This week’s plan will be similar to last week’s with the addition of a technique I am calling, “Enjoy the Stillness”.

Week #4’s Breathing & Meditation Practice:

1.) Centering (Sacred Space, Invocation & Resurrection Breath).

I’ll be focusing on the niyama santosha (or contentment).

2.) Sipping Breath (we covered this on week #1).

3.) EEEE Mantra (we covered this on week #2).

4.) Neti Neti Neti (introduced last week).

5.) Enjoy the Stillness – merely remain in the moment and see what surfaces.

Starting this week, I will also be adding an evening ritual called tarka.

What’s tarka, you ask?

Tarka is the practice of self-reflection. It’s to be done at the end of each day.

Before sleeping, preform the resurrection breath (see above) and sit/lie quietly with your eyes closed. Take a few moments to review what has been meaningful, unusual, or challenging in your day. In general, consider what you have learned about yourself.

Tip:  Formalize your tarka practice by setting up a spiritual journal. Record your observations each week – Sundays are good reflection days for me. Practicing with ahimsa and satya, be honest with yourself. What have been your greatest challenges and how have you handled them? 

Have a blessed week!